Health knowledge made personal
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My run flew by, and I didn't need the distraction of music or TV. Make sure you cool down and stretch after sprinting uphill. My favorite stretch for tight hip flexors is the runner's stretch shown below. I have to show you a pic of Coach knocking out his Crossfit WOD too. This one took him almost an hour to complete. It was that tough. Proud of him!  During the weekend, we are occasionally spoiled and have the athletic department weight room to ourselves. I was tagged by Kate for the 11 random questions, so I will be getting to those girl! Do any of you have random questions for me? Where do you run your speed/track workouts? |
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Cooper and I found inspiration for creating a new treadmill workout through our favorite running magazine, Runner's World .
If you've been reading for a while, you know how I love the tabata format for HIIT workouts. I also wanted to log some miles since I've been cross training more than running lately.
Accordingly, I incorporated tabata hill sprints into my treadmill run. Speed workouts are my favorite because the intervals break up the time on the treadmill. I have yet to find the EMZ -zone on the treadmill for longer runs.
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Tabata Sprint Workout:
2 mile warm-up run
Sprints: Incline at 4.5, speed at 9.0 mph (6:40 pace). 20 s. sprint, 10 s. rest. Repeat 8 times
.5 mile recovery run
Sprints: Incline & speed same, 6 sprints
.5 mile recovery run
Sprints: Incline at 4.5, speed increased to 9.2 mph (6:30 pace), 4 sprints
.25 mile recovery run
Sprints: Incline & Speed same, 2 sprints
.25 mile recovery run and any additional distance you need for a cool down (I added .5 miles to make it to 6 miles total).